3k sets – a special 30m pool addition! (aka 100 length sets)

**UPDATED 06/05/17**

On Friday mornings we can often be found at Ironmonger Row Baths near old street getting in some lengths before a hearty breakfast at Look Mum No Hands.

IRMB is a 30m pool (well 30.5m really) which sometimes makes it a bit challenging designing sets. You need to get to the magic 100 lengths for a 3k swim. Here is a selection of the sets we have swum there for anyone else who swims in 30m pool!

London 30 or 30.5 pools are:

  • Wimbledon 30.5m aka 33 yards
  • Ironmonger Row Baths 30.5m aka 33 yards
  • Oasis: 30 yards aka 27.5 metres

1)

10L easy

10L pull

10L up drill back kick

Main set

Twice through

Increasing effort / speed at length reduces.  30 Seconds rest (SR) after each swim.

10L
8L
6L
4L
2L

10L swim down

3,000m


2)

10L easy
10L pull

Main set

10L moderate
3x3L hard 20 SR

4 times through

Increasing effort / speed as length reduces

4L swim down

3,000m


3)

30L moderate / easy

Main set

3 x 10L moderate 30 SR

6 x 5L hard 20 SR

10L swim down



4)

10L warm-up

10L up drill back swim

Main set

All of the below three times through

4 x 4L. 15 SR between with 30 SR after a block of 4.

  1. 3L moderate, 1L v hard
  2. 2L moderate, 1L v hard, 1L moderate
  3. 1L moderate, 1L v hard, 2L moderate
  4. 1L v hard, 3L moderate

8L long-distance race pace

8L swim-down


5)

10L warm-up

10L up drill back swim

Main set

30L moderate 30 SR

20L race pace 1 MIN REST

10L hard 30 SR

5 x 2L up v. hard, back easy 10 SR

10L swim down


6)

10L warm-up

2 x the below

20L race pace 30 sr

20L moderate / easy 30 sr

10L race pace 20 sr

10L moderate / easy 20 sr

5L race pace 10 sr

5L moderate / easy sr

10L swim-down




7)

This was written for a 30m pool – if you do it in a 25m it will be 2.5km

10L SWIM

2L PULL

8L SWIM

2L KICK

6L SWIM

—-

4L SWIM / HARD

6L SWIM / EASY

8L ALT EASY / HARD

10L MODERATE BP 3

12 EASY, MOD, HARD * 4

10L MODERATE BP 3

8L ALT EASY / HARD

6L SWIM / EASY

4L SWIM / HARD

4L SWIM DOWN

TOTAL: 3000m


8)

12L swim

8L alt drill choice / backstroke

6L Pull

4L Kick

7*270m.  30 SR between each 270m/9L

  1. 5L EASY (E), 3L MEDIUM (M), 1L HARD (H)
  2. 5L M, 3L H, 1L E
  3. 5L H, 3L E, 1L M
  4. 5L E, 3L M, 1L H
  5. 5L M, 3L H, 1L E
  6. 5L H, 3L E, 1L M
  7. 5L E, 3L M, 1L H

7L SWIM DOWN – DO SOME BACKSTROKE!


9)

LENGTHS WHAT DISTANCE RUNNING TOTAL
8 SWIM 240 240
2 DRILL 60 300
6 SWIM 180 480
2 PULL 60 540
4 SWIM 120 660
2 KICK 60 720
2 SWIM 60 780
2 DRILL 60 840
       
0 840
16 4*4L @ 75% 480 1320
0 1320
10 10L @ 70% 300 1620
0 1620
16 4*4L @ 80% 480 2100
0 2100
10 10L @ 70% 300 2400
0 2400
16 4*4L @ 75% 480 2880
0 2880
       
0 2880
4 SWIMDOWN 120 3000

10)

30
LENGTHS WHAT DISTANCE RUNNING TOTAL
8 SWIM 240 240
4 PULL 120 360
8 SWIM 240 600
4 KICK 120 720
8 SWIM 240 960
0 960
       
25 5*5L (HHEHH) 30 SR 750 1710
0 1710
2 EASY 60 1770
0 1770
20 5*4L (HEEH) 30 SR 600 2370
0 2370
2 EASY 60 2430
0 2430
15 5*3L (HEH) 30 SR 450 2880
0 2880
       
0 2880
4 SWIMDOWN 120 3000

TOTAL: 3K/3000M


11)

30 L warm-up (mix of swim, pull and drill)

Main set

10 L moderate

2 x 5 L hard

10 L moderate

5 x 2 L hard

10 L moderate

10 x 1 L hard

10 L swim down

TOTAL: 3K/3000M



12)

10 * 10L per the below.  1 min rest between each.

  1. EASY SWIM
  2. ALT PULL/KICK
  3. UP DRILL, DOWN EASY SWIM
  4. 1 LENGTH EASY,  1 LENGTH MOD, 1 LENGTH HARD REPEAT THROUGH TO 10 LENGTHS
  5. 5*2L HARD. 15 SR
  6. BP 5 (i.e breathe every 5)
  7. Pyramid:E,M,H,VH,SPRINT,SPRINT,VH,H,M,E
  8. 4l hard, 4l easy, 2l hard
  9. 10*1L 10 STROKES SPRINT off wall and then easy swim into wall.  10 SR.
  10. SWIMDOWN

Total: 3k/3000m


13)

10l easy swim

6 lengths pull

18L 1 LENGTH EASY,  1 LENGTH MOD, 1 LENGTH HARD REPEAT THROUGH TO 18 LENGTHS

4*4L HARD 20SR

14L BP 5 @ 75%

3*4L HARD 20 SR

10L PULL

2*4L HARD 20 SR

6L SWIM DOWN

Total: 3k/3000m


14)

10l swim

10l pull

10l alt free and drill

10l mod (75%)

10 * 1 sprint off wall for 10 strokes then easy into wall. 10SR

10l mod (75%)

5*2l up hard, down easy 15 sr

10l mod

2*5l e,m,h,m,e. 15 sr

10l swim down

Total: 3k/3000m


15)

10 swim

8 pull

6 drill choice

4 swim

6*1l half a length water polo, half easy swim to wall.  15 SR

10*2L SPRINT. Rest as follows: 25,20,15,10,5,25,20,15,10

1 MIN REST

1l fly, 2l catch up, 3l swim as Easy,Medium,Hard, 4l mod

1 MIN REST

X2

6L SWIM DOWN

Total: 3k/3000m

16)

12L every 3rd length pull

12L every 3rd length kick

12L every 3rd length build

2*6l HARD 30 SR

6L PULL MOD 20 SR

8L RACE PACE 30 SR

6L CATCHUP 20 SR

 

2*6L HARD 30 SR

4L 6-3-6 DRILL 20 SR

8L RACE PACE 30  SR

4L SINGLE ARM DRILL

4L SWIM DOWN


17)

10L SWIM

10L PULL

10L ALTERNATING DRILL CHOICE AND KICK

20L MODERATE 1 MIN REST

2*10L MOD 30 SR

6*4L HARD 20 SR

6L SWIM DOWN


18)

8L SWIM

6L PULL

4L DRILL

2L KICK

12L BP3 MOD 30 SR

2*5L H,M,H,M,H 25 SR

5*2L H,E 20 SR

12L BP3 MOD 30 SR

4*3L H,M,H 25 SR

8*1L HALF SPRINT, HALF EASY 10 SR

12L BP MOD

4L SWIMDOWN


19) WARNING THIS IS A 110L SET

16L SWIM

10L DRILL

10L PULL

5*5L 20 SR ODDS HARD, EVEN MOD

5* 4L 20SR AS ABOVE

5*3L 20 SR AS ABOVE

10L UP HARD, DOWN EASY

4L SWIM DOWN


20)

10L SWIM

12L EVERY 3RD PULL

8L DRILL CHOICE

6*1L DOGGY PADDLE

6L as 2 mod, 4 hard

8L as 4 mod, 4 hard

10L as 6 mod, 4 hard

12L as 8 mod, 4 hard

14L as 10 mod, 4 hard

2*4L as 1l tri fly or fly, 2 mod, 1 sprint

6L SWIM DOWN


21)

10L SWIM

8L PULL

6L DRILL

4L SWIM

2L KICK

5*5L HARD 30 SR

4*4L MOD 15 SR

3*3L HARD 20 SR

2*2L MOD 10 SR

10L RACE PACE

6L SWIM DOWN


22)

10L SWIM

5*1L TECHNIQUE FOCUS 10 SR

MAIN SET = 20 SR with ODDS as HARD, EVENS as MOD

1L

2L

3L

4L

5L

6L

7L

8L

9L

8L

7L

6L

5L

4L

3L

2L

1L

4L SWIM DOWN


23)

10L SWIM

10L alternating pull and drill choice

4*4L

  1. 3L MOD, 1L VERY HARD
  2. 2L MOD, 1L VH, 1L MOD
  3. 1L MOD, 1L VH, 2L MOD
  4. 1L VH, 3L MOD

8L RACE PACE

REPEAT X 3

8L SWIM DOWN


24)

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